Getting a good night’s sleep is one of the most important things you can do for your overall health and wellbeing. A lack of sleep can affect things like mood, concentration, memory and quality of life. Here’s some help in ensuring a night of uninterrupted sleep.
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Refrain from texting or working on the tablet, phone or PC for at least two hours before bedtime as the effects from the screens may stop melatonin production in the brain.
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Avoid watching too much late-night television.
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Night time reading should be good old fashioned books.
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Try to maintain a consistent sleep-wake schedule and avoid sleeping in on the weekends.
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Cut down on the caffeine during the day and avoid alcoholic drinks just before bedtime.
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Avoid drinking too many liquids at night as this may entail waking up for the bathroom.
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Disengage from stressful routines and worry before bedtime.
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Try to exercise during the day, building up an exercise regime so that in the long run it will reflect positively on your sleeping patterns.
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Drink Chamomile or any other recommended herbal infusion.
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A hot shower before going to bed helps to relax the muscles and ease the system.
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If you are a light sleeper and easily woken up by exterior noises, try using earplugs.
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When it’s time to sleep, draw the curtains or pull down the shutters to ensure the room is pitch black.
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Likewise, the temperature of the room should be lower than the rest of the house as deeper sleep is enjoyed when the sleeping area is cooler.
Melantonin Watch
Melatonin is a hormone produced by the brain to help you shut down and sleep. Your body follows a certain rhythm of sunrise and sunset, and during the evening, when light starts diminishing, your brain starts producing melatonin in order for you to sleep. But nowadays, this process is disrupted mainly due to powerful lights and the fact people work on their phones/tablets/PCs at night. This is making it more difficult for the brain to produce melatonin and subsequently people have difficulties falling asleep, staying asleep or simply feeling rejuvenated the following day when waking up.
